The Ultimate 1 Day Workout Routine
(Full Body, Deadlift, and Squat Plans)

Looking for an efficient workout that fits into your busy schedule?

A 1-day workout plan could be the perfect solution.

Whether you’re aiming to improve your strength, tone muscles, or simply stay active, this type of workout offers a balanced approach in just a single session.

It’s ideal for those with limited time or those wanting a focused routine to cover the essentials in one go.

You can target the entire body or concentrate on specific muscle groups, all in just one day a week.

You can choose from three different routines: full-body, deadlift-focused, or squat-focused.

It’s important to select just one routine per week: performing all three would lead to overtraining and diminish your results.

This routine works all major muscle groups, combines strength and endurance, and can be modified based on your fitness level.

• Jump Rope or Light Jogging (5-10 minutes)
• Dynamic Stretches (5 minutes)
  • Arm Circles (30 seconds per direction)
  • Leg Swings (30 seconds per leg)
  • Hip Circles (30 seconds per direction)
  • Bodyweight Squats (15 reps)

1. Squats (Barbell or Dumbbells) – 4 sets x 8-12 reps

• Focus: Quads, Hamstrings, Glutes
• Tip: Keep your chest up, feet shoulder-width apart, and drive through your heels.

2. Deadlifts (Barbell or Dumbbells) – 4 sets x 8-10 reps

• Focus: Back, Hamstrings, Glutes
• Tip: Maintain a neutral spine, push hips back, and avoid rounding your back.

3. Pull-Ups (or Lat Pulldown) – 4 sets x 6-10 reps

• Focus: Back, Biceps, Shoulders
• Tip: Pull your chest towards the bar and engage your core.

4. Bench Press (Barbell or Dumbbells) – 4 sets x 8-12 reps

• Focus: Chest, Shoulders, Triceps
• Tip: Keep your elbows slightly tucked and your feet planted on the ground.

5. Overhead Press (Barbell or Dumbbells) – 3 sets x 8-10 reps

• Focus: Shoulders, Triceps
• Tip: Engage your core and press the weight directly overhead.

6. Lunges (Dumbbells or Bodyweight) – 3 sets x 12 reps per leg

• Focus: Quads, Glutes, Hamstrings
• Tip: Step forward with one leg, lowering until both knees are at 90 degrees.

7. Plank to Push-Up – 3 sets x 45 seconds

• Focus: Core, Shoulders, Triceps
• Tip: Start in a plank position and alternate between plank and push-up positions.

8. Russian Twists (with or without weight) – 3 sets x 30 reps (15 per side)

• Focus: Core, Obliques
• Tip: Keep your torso upright and rotate through your core.

• Static Stretches (hold each for 30 seconds)
  • Hamstring Stretch
  • Quad Stretch
  • Shoulder Stretch
  • Chest Stretch
  • Hip Flexor Stretch

This deadlift-focused routine will build strength in your posterior chain, improve stability, and enhance your overall deadlift performance.

Make sure to rest adequately between sets to maintain form and power.

• Light Jog or Rowing Machine (5 minutes)

• Dynamic Mobility Stretches (5-10 minutes)

  • Hip Flexor Stretch (30 seconds per side)

  • Leg Swings (front-to-back and side-to-side) – 30 seconds each

  • Glute Bridges (15 reps)

  • Bodyweight Squats (15 reps)

1. Deadlifts (Conventional or Sumo) – 5 sets x 3-5 reps

• Focus: Hamstrings, Glutes, Lower Back, Core
• Tip: Maintain a neutral spine, push hips back, and drive through your heels while keeping the bar close to your shins.

2. Romanian Deadlifts (RDLs) (Barbell or Dumbbells) – 4 sets x 8-10 reps

• Focus: Hamstrings, Glutes, Lower Back
• Tip: Focus on the stretch in your hamstrings, keeping a slight bend in your knees and your back flat.

3. Deficit Deadlifts (standing on a platform) – 3 sets x 3-5 reps

• Focus: Quads, Hamstrings, Glutes, Lower Back
• Tip: By increasing the range of motion, this helps build explosive strength from the floor.

4. Bent-Over Rows (Barbell or Dumbbells) – 4 sets x 8-10 reps

• Focus: Upper Back, Lats, Rear Deltoids
• Tip: Keep your torso parallel to the floor, and squeeze your shoulder blades together as you pull.

5. Good Mornings (Barbell) – 3 sets x 8-12 reps

• Focus: Lower Back, Glutes, Hamstrings
• Tip: Bend at the hips, keeping a slight bend in the knees, and lower your torso until it’s parallel to the floor.

6. Pull-Ups (Weighted if possible) – 4 sets x 6-10 reps

• Focus: Lats, Biceps, Upper Back
• Tip: Keep your core tight and focus on pulling your chest towards the bar.

7. Bulgarian Split Squats (Dumbbells) – 3 sets x 8-12 reps per leg

• Focus: Quads, Glutes, Hamstrings
• Tip: Elevate one foot behind you on a bench, lower into a squat position while keeping your chest up.

8. Farmer’s Walks – 3 sets x 60 seconds

• Focus: Grip Strength, Traps, Core
• Tip: Hold heavy weights at your sides, keep your posture upright, and walk for time or distance.

9. Planks – 3 sets x 60 seconds

• Focus: Core Stability
• Tip: Keep your body in a straight line from head to heels, engaging your abs and glutes.

10. Dead Bugs – 3 sets x 12 reps per side

• Focus: Core Stability
• Tip: Extend one leg and the opposite arm while keeping your lower back pressed into the floor.

• Foam Rolling (hamstrings, quads, back, glutes)

• Static Stretches:

  • Hamstring Stretch (30 seconds per leg)

  • Hip Flexor Stretch (30 seconds per side)

  • Glute Stretch (30 seconds per side)

  • Lat Stretch (30 seconds per side)

This squat-focused routine is designed to build serious lower-body strength and stability while targeting your entire posterior chain.

Make sure to pay attention to your form and depth in each exercise, as proper technique is crucial for maximizing gains and avoiding injury.

• 5-Minute Light Cardio (Jogging, Cycling, or Rowing)

• Dynamic Mobility Stretches (5-10 minutes)

  • Bodyweight Squats (15 reps)

  • Hip Circles (30 seconds per direction)

  • Leg Swings (front-to-back and side-to-side) – 30 seconds each

  • Glute Bridges (15 reps)

  • Lunges with Rotation (10 reps per side)

1. Back Squats (Barbell) – 5 sets x 5 reps

• Focus: Quads, Glutes, Hamstrings, Core
• Tip: Keep your chest up, drive through your heels, and maintain a strong core. Focus on depth (parallel or below).

2. Front Squats (Barbell) – 4 sets x 6-8 reps

• Focus: Quads, Core
• Tip: Rest the bar on your shoulders, keep elbows high, and drive through your mid-foot.

3. Pause Squats (Barbell) – 3 sets x 5 reps (2-3 second pause at the bottom)

• Focus: Quads, Glutes, Hamstrings, Core Stability
• Tip: Hold at the bottom position for a few seconds to build strength and control.

4. Bulgarian Split Squats (Dumbbells or Barbell) – 4 sets x 8-12 reps per leg

• Focus: Quads, Glutes, Hamstrings
• Tip: Elevate your back leg on a bench, and lower until your front thigh is parallel to the floor.

5. Walking Lunges (Dumbbells) – 3 sets x 12-15 reps per leg

• Focus: Quads, Glutes, Hamstrings
• Tip: Take long strides, keeping your torso upright and knees tracking over your toes.

6. Leg Press (Machine) – 4 sets x 8-12 reps

• Focus: Quads, Glutes
• Tip: Keep your feet shoulder-width apart, and control the movement on the way down and up.

7. Hip Thrusts (Barbell) – 4 sets x 8-12 reps

• Focus: Glutes, Hamstrings
• Tip: Drive through your heels, and squeeze your glutes at the top. Use a bench to support your upper back.

8. Plank to Squat Jump – 3 sets x 45 seconds

• Focus: Core, Explosiveness
• Tip: Start in a plank position, jump your feet forward into a squat, and return to the plank.

9. Hanging Leg Raises – 3 sets x 10-12 reps

• Focus: Core, Hip Flexors
• Tip: Keep your core tight, and control your legs on the way up and down.

• Foam Rolling (quads, hamstrings, glutes, calves)

• Static Stretches:

  • Quad Stretch (30 seconds per side)

  • Hamstring Stretch (30 seconds per leg)

  • Glute Stretch (30 seconds per side)

  • Hip Flexor Stretch (30 seconds per side)

  • Calf Stretch (30 seconds per side)

1. Can I see results with just a 1-day workout routine?

Yes! While working out more frequently can provide faster results, a well-designed 1-day workout routine can still help you build strength, improve muscle tone, and maintain overall fitness. The key is consistency and making sure the workout targets multiple muscle groups.

2. Is the 1-day workout plan suitable for beginners?

Absolutely. Beginners can benefit from a 1-day workout as long as the exercises are performed with good form and manageable weights. As you become more comfortable with the routine, you can gradually increase the intensity.

3. Should I do cardio on the same day?

It depends on your goals. If you’re looking to build muscle or strength, focusing solely on strength training for that day is recommended. However, if you’re looking to burn fat or improve endurance, you can add a short cardio session after your strength training or on a separate day.

4. What if I miss my 1-day workout?

If you miss your 1-day workout, try to make time for it later in the week. The goal is consistency, so if you miss a session, don’t worry—just get back on track the next week.

5. How can I make this 1-day workout routine harder?

As you progress, you can increase the weight you’re lifting, add more sets or reps, or reduce rest time between sets. You can also introduce advanced variations of the exercises, like single-leg squats or deficit deadlifts.

6. Can I combine these 1-day routines with other types of workouts?

Yes! These routines can be combined with cardio, yoga, or other activities throughout the week to create a balanced fitness routine. Just be sure to allow for proper recovery between intense workout sessions.